Kudya uye gomarara

Kudya kunogona kukanganisa njodzi yako yekukudziridza mhando zhinji dzekenza. Unogona kudzikisa njodzi yako nekutevera kudya kunovaka uko kunosanganisira yakawanda michero, miriwo, uye zviyo zvakakwana.

CHOKWADI CHECHIDYA NECHIPFUVA

Kubatana pakati pechikafu nekenza yemazamu kwakanyatsodzidzwa. Kuti kuderedze njodzi yekenza yemazamu American Cancer Society (ACS) inokurudzira kuti iwe:

• Gara uchiita zvekuita zvemuviri zvine hunyanzvi kwemaminetsi makumi matatu pazuva pazuva ka5 pavhiki.
• Chengetedza huremu hune hutano muhupenyu hwese.
• Idya chikafu chine michero, miriwo, uye zviyo. Shandisai zvingangoita 2½ makapu (300 gramu) emichero nemiriwo zuva nezuva.
• Deredza zvinwiwa zvinodhaka kwete zvinopfuura zviviri zvinwiwa zvevarume; 1 chinwiwa chevakadzi. Chinwiwa chimwe chakaenzana nemaabheri gumi nemaviri (360 milliliters), doro rimwechete (30 milliliters) madhimoni, kana waini mairi (120 milliliters) waini.

Zvimwe zvinhu zvekufunga nezvazvo:

• Yakakwira soy kudya (muchimiro chekuwedzera) ine nharo mumadzimai anowanikwa aine cancer-inonzwisisika kanzura. Kudya chikafu chine zvine mwero zvikafu zesoya usati wakura zvinogona kubatsira.
• Kuyamwisa kunogona kudzora njodzi yaamai yekuva nekenza yemazamu kana yevari.

KUDYA NECHIPEREKERE CHEPROSTATE

Iyo ACS inokurudzira anotevera mararamiro sarudzo kusarudza kudzora kenza yeprostate njodzi:

• Gara uchiita zvekuita zvemuviri zvine hunyanzvi kwemaminetsi makumi matatu pazuva pazuva shanu pavhiki.
• Chengetedza huremu hune hutano muhupenyu hwese.
• Idya chikafu chine michero, miriwo, uye zviyo. Shandisai zvingangoita 2½ makapu (300 gramu) emichero nemiriwo zuva nezuva.
• Deredza zvinwiwa zvinodhaka kwete zvinopfuura zviviri zvinwiwa zvevarume. Chinwiwa chimwe chakaenzana nemaabheri gumi nemaviri (360 milliliters), doro rimwechete (30 milliliters) madhimoni, kana waini mairi (120 milliliters) waini.

Zvimwe zvinhu zvekufunga nezvazvo:

• Wako wekuchengeta hutano anogona kukurudzira kuti varume vadzikise kushandisa kwavo calcium zvinowedzera uye vasapfuure yakakurudzirwa huwandu hwecalcium kubva muzvikafu nezvinwiwa.

ZVOKUDYA NEKOLONI KANA CHOKWADI CANCER

IAACS inokurudzira zvinotevera kuti udzikise njodzi yekenza yakajeka:

• Deredza kudyiwa kwenyama tsvuku uye yakagadziriswa. Dzivisa kutengesa nyama.
• Idya chikafu chine michero, miriwo, uye zviyo. Shandisai zvingangoita 2½ makapu (300 gramu) emichero nemiriwo zuva nezuva. Broccoli inogona kunyanya kubatsira.
• Dzivisa kunwisa doro.
• Idya zvakakurudzirwa huwandu hwecalcium uye uwane yakakwana Vitamin D.
• Idya mamwe omega-3 fatty acids (mafuta ane hove, mafuta eflakisi, walnuts) pane omega-6 fatty acids (mafuta echibage, safflower oiri, uye mafuta ezuva (sunflower).
• Chengetedza huremu hune hutano muhupenyu hwese. Dzivisa kufutisa uye kuvaka kwemudumbu mafuta.
• Chero chiitiko chinobatsira asi chiitiko chakasimba chinogona kuve nechakanyanya kubatsirwa. Kuwedzera kusimba uye huwandu hwechiitiko chako chemuviri kunogona kubatsira kudzikisa njodzi yako.
• Wana kugara uchiongorora mavara zvichienderana nezera rako uye nhoroondo yehutano.

KUDYA NEZVIMHARA KANA KOSEREKA YEMAHARA

Iyo ACS inokurudzira anotevera mararamiro sarudzo kusarudza kudzora dumbu uye esophageal kenza njodzi:

• Idya chikafu chine michero, miriwo, uye zviyo. Shandisai zvingangoita 2½ makapu (300 gramu) emichero nemiriwo zuva nezuva.
• Deredza kudya kwako kwenyama inogadzirwa, kuputa, nitrite-yakaporeswa, uye chikafu-chakachengetedzwa munyu; simbisa mapuroteni-anodzika.
• Wana chiitiko chemuviri wenguva dzose yemaminetsi makumi matatu pazuva pazuva shanu pavhiki.
• Chengetedza huremu hwemuviri hwakanaka muhupenyu hwese.

ZVINOGONESESWA ZVEKUDZIVIRA KANSA

IAmerican Institute for Cancer Research gumi nemazano ekudzivirira chirwere chegomarara anosanganisira:

1. Iva wakatsiga sezvinobvira usingave wakaderera.
2. Iva nesimba panyama kwemaminitsi makumi matatu zuva rega rega.
3. Dzivisa zvinwiwa zvine shuga. Limit kudyiwa kwesimba-gobvu chikafu. (Zvigadzirwa zvekutapira zvine hunyoro zvine mwero hazvina kuratidzwa kuti zvinokonzera cancer.)
4. Idya zvakawanda zvakasiyana siyana zvemiriwo, michero, zviyo zvese, uye zviyo zvakaita sebhinzi.
5. Limit kudyiwa kwenyama tsvuku (senge nyama yemombe, nyama yenguruve uye gwayana) uye dzivirira nyama dzakagadziriswa.
6. Kana ukanwa zvachose, deredza zvinwiwa zvinodhaka kune vaviri kuvarume uye 1 kumadzimai pazuva.
7. Limit kudyiwa kwemunyu chikafu uye chikafu chakagadzirwa nemunyu (sodium).
8. Usashandise zvinowedzera kuzvidzivirira kubva kugomarara.
9. Zviri nani kuti vanaamai vayamwise chete kwemwedzi mitanhatu vozowedzera zvimwe zvinwiwa uye zvekudya.
10. Mushure mekurapwa, vakapukunyuka gomarara vanofanirwa kuteedzera kurudziro yekudzivirira gomarara.

ZVINOKOSHA

Mirayiridzo Yezvekudya kune vekuAmerican - www.choosemyplate.gov

IAmerican Cancer Society inyanzvi yekuwana ruzivo nezvekudzivirira gomarara - www.cancer.gov

IAmerican Institute yeCancer Cancer - www.aicr.org/new-american-plate

Iyo Academy yeNutrition uye Dietetics inopa inonzwika dhayeti kuraira pane dzakasiyana siyana misoro - www.eatright.org

CancerNet yeNational Cancer Institute inzira yehurumende kune ruzivo rwakakwana nezvekudzivirira gomarara - www.cancer.gov

Fiber negomarara; Kenza uye faibha; Nitrate nekenza; Kenza uye nitrate

• Osteoporosis
• Vanogadzira cholesterol
• Phytochemicals
• Selenium - antioxidant
• Kudya uye kudzivirira chirwere

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk E. Lifestyle uye kudzivirira gomarara. Mune: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, eds. Abeloff's Clinical Oncology. 6th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 22.

Kumar V, Abbas AK, Aster JC. Zvakatipoteredza uye zvinovaka muviri zvirwere. Mune: Kumar V, Abbas AK, Aster JC, eds. Robbins uye Cotran Pathologic Hwaro hweHosha. 9th ed. Philadelphia, PA: Elsevier Saunders; 2015: chits. 9.

Kushi LH, Doyle C, McCullough M, et al; American Cancer Society 2010 Kudya zvinovaka muviri uye Zvepanyama Chiitiko Nongedzo Dare Rinopa mazano. American Cancer Society mirayiridzo yezvekudya zvinovaka muviri uye chiitiko chemuviri chekudzivirira kenza CA Kanzera J Clin. 2012; 62 (1): 30-67. PMID: 22237782 www.ncbi.nlm.nih.gov/pubmed/22237782.

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Dhipatimendi reUnited States rezvekurima, Dare Rinopa Mazano Kudya. Scientific Report ye2015 Dietary Guidelines Advisory Committee. health.gov/sites/default/files/2019-09/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. Yakagadziridzwa Ndira 30, 2020. Yakasvika muna Kukadzi 11, 2020.

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